07 July 2018 – See you at BrewDog!

Don't forget, we'll be at BrewDog Tower Hill from 3 pm on Saturday for a beer (or two), a chin wag and some shuffleboard. Oh yeah, there's this football thing going on too... Hope to see you al there!


WORKOUT OF THE DAY

CrossFit (9 – 10 am, 11.30 am – 12.30 pm)

A) Conditioning

50 minute AMRAP, where 1 round is:
700m Run
- then -
3 rounds of "Cindy"
5 Pull-ups 10 Push-ups 15 Air squats
- then -
100m Farmers carry - Heavy
* Move at an easy, sustainable pace
* If using a HR monitor aim for 60-80% of your max HR

Competition Class (10 – 11.30 am)

A) Gymnastics skill

Alternating EMOM x 16
Minute 1: 1 Snatch @ 85%
Minute 2: 3-5 Bar muscle-ups

B) Conditioning: See CrossFit Class